Sunday, April 21, 2013

Hard Work Pays Off!

Keep going! The hard work that you put in now will definitely show when your done! Don't get discouraged with the pain and process because you must understand that if it were easy everyone would be in shape! Just keep working no matter what because it will pay off. The workout that I will be giving you all today is mainly based on lifting and strength training. so stay focused and get toned.

Monday:

Directions:
Choose 3 or 4 exercises that target the quads, 3 or 4 exercises for hamstrings and 1 exercise for calves.
Quads

Hamstrings

Calves


TUESDAY:

Directions:
Choose 3 or 4 exercises that target the back, and 2-3 exercises for biceps.
Back

Biceps

Abs


WEDNESDAY:

Directions:
Choose 3 or 4 exercises that target the chest, and 2-3 exercises for triceps.
Chest

Monday:
Breakfast
1 large egg omelet (96 calories)
¼ cup low-fat shredded cheddar cheese (49 calories)
2 slices nitrate/nitrite free turkey bacon (70 calories)
1 slice whole wheat bread, toasted (100 calories)
1 medium-sized orange (62 calories)
Total (377 calories)

Snack
1.5 large rectangular graham-crackers, 3 squares (90 calories)
1 tbsp peanut butter (95 calories)

Lunch
2 slices whole wheat bread (200 calories)
2 slices turkey breast meat (44 calories)
1 slice low-fat American cheese (38 calories)
Lettuce (5 calories)
2 Slices Tomato (6 calories)
1 medium banana (105 calories)
4 squares dark-chocolate, 70-85% cocoa (72 calories)
1 cup baby carrots (50 calories)

Snack
1 medium apple (95 calories)
15 almonds (105 calories)

Dinner
1 cup cooked whole wheat spaghetti (176 calories)
4 oz cooked chicken breast (186 calories)
½ cup steamed broccoli (27 calories)
½ cup chopped zucchini (10 calories)
1 cup tomato sauce (78 calories)

Dessert
1 cup low-fat frozen yogurt (280 calories)
10 raspberries (10 calories)

Total calories: 2,049

Tuesday:
Breakfast
Single-serve reduced-fat plain Greek yogurt (150 calories)
Raspberries (21 calories)
15 almonds (90 calories)
1 tsp honey (about 20 calories)

Snack
10 baby carrots (40 calories)
2 tbsp hummus (50 calories)
5 pita chips (65 calories)

Lunch
English muffin (134 calories)
¼ cup pizza sauce (34 calories)
2 rings green peppers (4 calories)
1 oz part-skim mozzarella cheese (71 calories)

Snack
Small banana (90 calories)
1 tbsp peanut butter (about 95 calories)

Dinner
3 oz salmon (121 calories)
½ cup broccoli (30 calories)
¼ cup (uncooked) brown rice (172 calories)
1 tbsp teriyaki sauce (20 calories)

Total calories: 1207

Wednesday:

Breakfast
2 eggs scrambled with ½ cup asparagus (142 and 13 = 155 calories)
1/2 cup blackberries (31 calories)
1 piece of whole wheat bread (100 calories)
1 tbsp strawberry jam (40 calories)

Snack
Pear slices with 1 tsp cinnamon (103 and 6 = 109 calories)
1 honey graham cracker (59 calories)

Lunch

Calzone
1/2 cup steamed spinach (20 calories)
1/2 cup chopped chicken breast (138 calories)
1/4 cup part-skim ricotta cheese (85 calories)
1 tbsp rosemary (10 calories)
1 tbsp pizza sauce (9 calories)
About 2 oz frozen pizza dough (160 calories)

Snack
11 pieces dried apricots (90 calories)
1 oz cashews (150 calories)
½ cup lowfat vanilla yogurt with 1 tsp honey (104 and 21 = 125 calories)

Dinner
3 oz lean beef (120 calories)
½ cup potatoes with 1 tsp dill, pinch of salt, and 1 tbsp parmesan cheese (68 and 6 and 22 = 96 calories)
1 cup lima beans (176 calories)
1 oz whole wheat roll (74 calories)

Dessert
1 slice cinnamon raisin bread (120 calories)
1 tbsp nutella (95 calories)

Total calories: 1962


Remember to be safe with the workouts and read the diets and make sure your not allergic to any of the ingredients.
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1 comment:

  1. UnknownApril 29, 2013 at 9:54 AM

    If I was training I would for sure follow your blog actively and try to follow the diets you post. Good work.

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